Practice Library
All 91 Practices
Browse, filter, and explore every practice in the Nibedita Yoga curriculum.
10
Pranayama
26
Exercise
47
Asana
5
Kriya
88
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19 19 practices · Post-Injury Recovery
Clear FiltersPadanguli Naman
पादांगुली नमन
Toe bending and stretching. Loosens the joints of the toes and feet, improving flexibility and circulation in the extremities. Beneficial for those with arthritis, diabetes, or poor circulation.
Goolf Naman
गुल्फ नमन
Ankle flexion and extension. Warms up the ankle joint, improves range of motion, and stimulates blood flow to the lower legs. Essential preparation before standing postures.
Goolf Chakra
गुल्फ चक्र
Ankle rotation. Systematically loosens the ankle joint in all directions. Crucial for balance, walking stability, and preventing falls in older adults.
Janu Naman
जानु नमन
Knee bending and straightening. Lubricates the knee joint, strengthens the surrounding musculature, and is the primary exercise for knee health and arthritis management.
Mushtika Bandhana
मुष्टिका बंधन
Hand clenching and stretching. Exercises all 27 joints of the hand, improving grip strength and dexterity. Highly effective for arthritis management and carpal tunnel prevention.
Manibandha Chakra
मणिबंध चक्र
Wrist rotation. Lubricates the wrist joint, prevents repetitive strain injuries, and is essential preparation before weight-bearing postures like Downward Dog and Plank.
Kehuni Naman
केहुनी नमन
Elbow bending and straightening. A deceptively simple exercise that promotes full extension and flexion of the elbow, warms the biceps and triceps, and stimulates the lymph nodes of the armpit.
Skandha Chakra
स्कंध चक्र
Shoulder rotation. One of the most important preparatory exercises, releasing the chronic tension stored in the shoulder girdle and upper back. Addresses the most common modern postural complaint — hunched, rounded shoulders.
Pelvic Tilts
श्रोणि झुकाव
Supine pelvic mobility exercise. Develops awareness and control of the lumbo-pelvic rhythm — the relationship between the pelvis and lower back. Foundation of all core stabilisation and the most important exercise for chronic lower back pain.
Full Body Stretch (Makarasana Prep)
पूर्ण शरीर खिंचाव
A complete head-to-toe stretch performed lying down. This closes the warm-up sequence, activating every joint and muscle in one smooth movement before the asana session begins.
Tadasana
ताड़ासन
Mountain Pose — the foundation of all standing poses. Teaches the body to stand with active alertness, improving posture, balance, and the foundational alignment carried through all other asanas.
Vrikshasana
वृक्षासन
Tree Pose — a balancing posture that develops concentration, coordination, and steadiness of mind. The challenge of balancing on one leg is a direct teacher of mental stillness.
Virabhadrasana III
वीरभद्रासन III
Warrior III — a single-leg balance that demands total-body integration. Builds strength in the standing leg, core, and back while developing the concentration and proprioception that support spinal health.
Garudasana
गरुड़ासन
Eagle Pose — a complex standing balance that squeezes and releases the shoulder and hip joints, improving circulation to the smaller joints. One of the best postures for sciatica and shoulder tension.
Dandasana
दण्डासन
Staff Pose — the seated equivalent of Tadasana. Sitting with both legs extended requires active engagement of the core, back, and legs, making it a fundamental posture for spinal alignment.
Gomukhasana
गोमुखासन
Cow-Face Pose — a deep hip and shoulder opener performed simultaneously. One of the most effective postures for the outer hip (piriformis) and for releasing chronic shoulder tension.
Balasana
बालासन
Child's Pose — the ultimate resting posture. Gently stretches the hips, thighs, and lower back while calming the nervous system. A refuge whenever rest is needed during practice.
Anjaneyasana
अंजनेयासन
Low Lunge — a powerful hip-flexor stretch that counteracts prolonged sitting. Opens the front of the hip and thigh, improving posture and relieving lower back pain.
Savasana
शवासन
Corpse Pose — the most important posture in yoga. Savasana integrates the physical and mental work of the practice, allows the nervous system to consolidate new patterns, and produces a state of conscious rest unlike sleep.